Mirror mirror on the wall, what are the best superfoods of them all?
I’m pulling in my friend and nutrition goddess, the fabulous Registered Dietitian Pam Smith to give us the deets!
SUPERFOODS FOR A SUPER NEW YOU!
There’s no better time than RIGHT NOW to embrace all things immune boosting and healthy. Superfoods, where are they?
… And what are they? Simply put, “superfood” is a compelling term for foods that give your body an extra boost of nutrition with rich amounts of vitamins, minerals and natural compounds that can prevent or reverse certain diseases.
No big deal….they’re only essential for HEALTH, VITALITY, and IMMUNITY – for getting well, living welland aging well 😜. Superfoods are usually plant-based foods, with the addition of omega-rich seafood and fermented foods.
The plain truth is that no single food – not even a superfood – can offer all the nutrition, health benefits and energy we need to nourish and power ourselves through our days. 😱
Fear not! There are a few foods that pack a powerful punch when it comes to wellness, offering some very important nutrients that can power-pack your meals, snacks – and sips! – and further enhance a healthy eating pattern.
Superfood lists seem to vary from year to year, but mushrooms are always at the top! These fungi have been touted for centuries for their medicinal benefits, including antibacterial, anti-inflammatory, and antioxidant properties. They pack a nutritional punch as they are loaded with vitamins and nutritive properties that promote a healthy immune system and boost your brain and bone health.
Mushrooms not only provide you with B vitamins, such as niacin and riboflavin, but are also excellent sources of three essential antioxidants: glutathione, ergothioneine, and selenium. Additionally, they are the only produce item rich in Vitamin D – helping to strengthen bones, and working to regulate the production of proteins that your body needs to kill bacterial and viral infections.
-mushroom brainiac has three mushroom stars: porcini, reishi and lions mane.
-just want to eat your shrooms whole? They sure do play well with: soulfull classic, miracle moringa and cosmic curry!
Garlic and Onions
Garlic and onions are popular culinary ingredients that are often overlooked as superfoods, but these members of the allium family are noted for their antibacterial and antiviral benefits. And, they may be effective in reducing blood pressure and cholesterol, too, as well as supporting immune function to defend against colds and viruses.
The health benefits of ginger root are so well documented – in fact, it’s considered a universal medicine. Ginger root contains beneficial antioxidants, such as gingerol, that may be responsible for many of its superpowers. Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions, and it may also reduce your risk of chronic illnesses, such as heart disease, dementia, and certain cancers.
One of the most studied superfoods, turmeric has super anti-inflammatory and protective health benefits that might slow down age-related brain damage, including Alzheimer’s. Forget the Fountain of Youth and focus on this Spice of Youth in your favorite savory foods! Amplify turmeric’s power by pairing it with black pepper. (P.S. this power couple is in ALL of our flavors)
Foods such as celery, beets, carrots, and dark leafies are high in nitrates – and have been shown to help with exercise performance, brain function, and lower blood pressure.
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids – fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions, such as asthma and rheumatoid arthritis – but none are as easy to prepare, or have as low a caloric density, as carrots.
Dark green leafy vegetables (DGLV) are packed with many nutrients, including vitamins (A, B, C, E, and K) and minerals (calcium, magnesium, potassium, selenium, zinc, and iron). They are also a great source of carotenoids and lutein, which can help in the fight against inflammatory and chronic diseases.
AND DON’T FORGET THE GOLD STANDARDS OF SUPERFOODS:
Oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease and delivers steady, muscle-friendly energy.
America’s favorite toast topping is high in good-for-you monounsaturated fats and magnesium – helping to regulate blood pressure and cholesterol.
All berries are nutritional powerhouses – filled with vitamins, minerals, fiber, and antioxidants. The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions – and are particularly vital for brain health.
Broccoli and other cruciferous vegetables are high in fiber and lower your risk of cancer. They also taste great!
Sustainably raised salmon is high in omega-3 fatty acids, which lower heart attack risks and are vital for brain development and wellness
Salmon not your game? There are plant based options! Seaweed and algae, walnuts, edamame, hemp and chia seeds can take care of you too!
Kombucha, kimchee, Greek yogurt, kefir and other fermented products
These products offer innumerable probiotic benefits for improved gut health and immune support.
If getting these super foods into your daily meals seems super challenging, let Māla help you in your journey. Each serving of Māla Girl is filled with immunity boosting ingredients. There’s no magic pill to instantly cure, but there is a magic dust that can help you stay on track, and it’s available in six different flavors ❤️ 🧡 💛💚 🤎 💙
So keep the magic alive, whether it’s back to school, work, or a new daily routine and we will help keep boosting your immunity one sip and bowl at a time!